HELLO SUPERSTARS!

Happy Monday! How are you doing?

We’re starting week two of 4-12-1 | 100 REPS. How’s it going?

Here’s my training tip from yesterday:

WHY DO I TRAIN ONLY MY LEFT GLUTE?

Because I’m always working on something.

This body is my unfinished forever project.

I don’t train because I believe I’ll eventually reach some perfect finished version of myself. Perfection doesn’t exist in bodybuilding.

I train for the pursuit.

I look at my body, decide what I want to improve, and train accordingly. Right now, that means giving my left glute extra work.

That’s what training is to me.

Observe. Adjust. Work. Repeat.

There is always something to improve, something to learn, and another reason to show up.

This body is my unfinished forever project.

And hey—did you check out your Member Starter Bundle and the updates?

I’ve been working on the descriptions, categories, and navigation to make everything easier to browse and find.

Take a look around and let me know: Is it easier to find what you’re looking for now?

See what’s current. Do the work. Keep going.

Seize the Training Day!!!

HELLO SUPERSTARS! Happy Sunday!

I’ve been working behind the scenes on your member area to make it simpler, clearer, and easier to know where to go and what to do.

I’ve updated your access, your Member Starter Bundles, your Current Plan, and your go-to places for what we’re working on now and what’s coming next.

Take a round and explore!

Download your Starter Bundle. Check out the Current Plan. Explore Training, Fighterdiet, and Coach Pauline. Click around and make sure everything takes you where it should.

And please let me know if something isn’t working or doesn’t make sense. You’re using this with me, and I want it to work for you.

Thank you so much for being here. I look forward to continuing to teach, train, and coach you as we keep building.

See what’s current. Do the work. Keep going.

Stay present. Seize the Training Day.

— Coach Pauline

https://seizethetrainingday.com/categories/member-starter-bundles

Life is an adventure — and adventure is not always calm, controlled or stress-free.

In this walk talk, I share how I coach my own mind when life feels uncertain, overwhelming or completely out of my control.

Fear lives in the future. I only have now.

Sometimes what doesn’t work out the way you planned opens the door to something better.

A reminder to trust yourself, keep moving and let life unfold.

It’s Saturday. Are you showing up for yourself, or are you telling yourself you are?

There’s a difference.

You can tell yourself you’re eating well, training consistently and doing everything you should be doing. But where’s the proof?

Are you tracking?
Are you documenting your progress?
Are you getting stronger?
Are you taking the photos?
Are you actually doing the work?

I know my own BS, which is why I hold myself accountable too. I don’t always feel like training. I’m not always energetic and motivated. But I show up for myself.

As your coach, I can guide you, motivate you, push you and lead by example. I cannot do the work for you.

So this Saturday, stay real with yourself.

Watch today’s coaching video and ask yourself one question:

AM I SHOWING UP FOR MYSELF?

| CURRENT TRAINING PROGRAM |

As a member, you have access to my complete training library, with programs, workouts, exercise tutorials and training resources for a variety of needs.

But I also create current, time-limited training programs to get you to do the work, keep your training fresh and push you out of your comfort zone.

Doing the same exercises the same way over and over isn’t how you keep building more muscle. If what you’ve always done were enough, you’d already have the results you want.

Use the current program to reignite the spark of training. Try something different. Challenge your body. Don’t just keep showing up—use your training time well.

This is where I announce what we’re currently training and what’s coming next. When a program includes a guide, workout sheet or other member resource, I’ll attach it here during its stated download window.

The program changes. The training continues.

Welcome to periodization of your training life. It’s how you keep training productive, interesting and rewarding.

DOWNLOAD IT. TRAIN IT. GET RESULTS.

Download your current training program here

https://seizethetrainingday.com/programs/4-12-1-the-100-reps-workout-program

How to get that GLUTE to GROW! The flex practice! Grab your cheek and pump it up to FEEL the muscle. Mind-Muscle connection. Because you can't grow what you can't FEEL.

HELLO SUPERSTARS! Attention: CURRENT PRACTICE.

Aha, that means that is here for right now and it is time-limited!

I am working daily to simplify how to find things and how to get to the practice programs. I made a 'CURRENT PRACTICE' with red outline so it stands out from the rest. 

One for diet, one for training. This way I can organize my current programs that do not stay in the library permanently.

Can you see if this makes sense to you and you can easily go to download the current guides? 

| CURRENT FIGHTERDIET PRACTICE | |DOWNLOAD YOUR GUIDES BELOW |

Fighterdiet is one system practiced through different challenges, protocols and programs.

What’s the ”challenge”?

Oh, it’s more than just get lean. It’s about staying lean. Maintaining your strong and lean body results. And without regaining the body fat you lost and lose the lean muscle you built. Again…

Each Fighterdiet program I bring gives you a current focus to learn, practice and apply to your daily lifestyle. The featured program will change, but the goal remains the same: learn how to manage your nutrition, appetite and mindset so you can get leaner and stay on your plan.

This is where I share supporting videos, protocols and practical guidance connected to the current Fighterdiet practice.

Throughout each live practice, I also share tips, coaching and guidance continuously.

You can practice independently or stay motivated and accountable by checking in regularly.

When a Fighterdiet practice includes a downloadable book or guide, it will be available during the stated download window. Download and save your copy before the practice ends.

LEARN THE SYSTEM.PRACTICE IT. GET RESULTS.

Hey superstars! Happy little saturday!

Please check out the updated Seize the Training Day landing page. I’ve been working on simplifying it so it’s clear what I’m actually offering and what’s included with each membership level.

Take a look and let me know if it makes sense so we’re all on the same page.

Thank you for checking it out and sharing it! 

https://seizethetrainingday.com/pages/join-seize-the-training-day

forearms famer's walk! 

4-12-1 | 100 REPS GLUTE PLANKS | MY ROUTINE YOU’LL HATE

This is one of my favorite glute routines because it lets me load up my hip extension without beating up my hamstrings.

4 WEEKS. 12 WORKOUTS. 1 GOAL.

Train this workout 3 times per week for 4 weeks. That gives you 12 chances to seize the training day.

THE 100 REPS SYSTEM

Pick a weight you can do for about 20 reps, but no more than 25 reps on your first set.

Do your first set.

Keep the weight on you, don't bother taking it off because the set coming will come for you in a few seconds.

Rest 20 seconds.

Go again for as many reps as you can.

Rest 20 seconds.

Go again.

Keep repeating 20-second rest sets until you reach 100 total reps.

100 reps is the target. Not 100 reps in one set.

And remember that to build muscle you need to keep adding more struggle to the program. That is why you see the weight I use increase over time, not staying the same.

Warm up first with the banded glute bridge takeoffs and alternating banded step-outs shown in the program.

Then hit the glute plank.

Finish with the glute mobility work.

CLENCH THE CHEEKS. COMPLETE THE EXTENSION.
NO HALF-SOFT BOTTOM REPS.

You’ll hate it!